To keep running, your body requires certain vitamins and minerals to function optimally and keep you healthy. We often hear about the big ones like calcium, potassium, vitamin C, and vitamin D, but the mineral magnesium is just as essential for overall wellness—and it’s one that too few people are getting enough of in their daily diet.
Studies have shown that many people may not consume an optimum amount of this valuable mineral Why is this concerning? Magnesium is the fourth most abundant mineral in the body and is essential to good health. It is involved in over 300 cellular processes, including those responsible for protein synthesis and ATP production. Too little it in the diet has been linked to a number of major health conditions.
Magnesium is a naturally occurring mineral found in almost every living organism. Of all the minerals our bodies contain, this one is the fourth most abundant, and about half of it is found in our bones. The other half is found inside the cells of our soft tissues and organs.
Besides keeping our bones strong, your body uses magnesium for hundreds of tasks like maintaining nerve function, regulating heart rhythm, and supporting a healthy immune system. It also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in how magnesium positively impacts disorders such as hypertension, cardiovascular disease, and diabetes.
GREEN VEGETABLES: Magnesium is concentrated at the center of the chlorophyll molecule (which gives it it’s green color), making foods like spinach a good choice.
WHOLE GRAINS: Processing white flour strips away the magnesium-rich germ and bran that is present in whole grains. Whole-wheat bread provides twice the amount of it offered by white bread.
AGE (YEARS), MALE (mg/DAY), FEMALE (mg/DAY)
- 1-3, 80, 80
- 4-8, 130, 130
- 9-13, 240, 240
- 14-18, 410, 360
- 19-30, 400, 310
- 31+, 420, 320
Inflammation is a normal response in the body that facilitates healing, but it can be harmful when it occurs in excess or at inappropriate times. Chronic inflammation has been linked to conditions like arthritis, heart disease, and diabetes. Results of studies suggest that low magnesium levels are associated with higher levels of inflammation. Getting adequate levels is one way to decrease inflammation and help reduce the risk of chronic conditions.
Sustained health requires an adequate supply of magnesium. If you do have a deficiency, your doctor may prescribe you supplements. Make sure to follow the proper dosage, while avoiding frequent use of laxatives or antacids containing magnesium. Too much magnesium intake can be similar to magnesium deficiency and lead to nausea, diarrhea, appetite loss, difficulty breathing, low blood pressure, and irregular heartbeat.